Strength & Conditioning for Fighting Part 2 by Sim Lucien, CSCS

In Part 1, I outlined the concepts for people looking to train for a real fight. That is, serious amateur or pro fighting, boxing, wrestling and/or jiu jistsu.

But what if that doesn’t apply to you? What if you just want to be in killer shape, have a different kind of challenge in your workouts or just like the fight training scene? What if you’re learning and no where near ready to compete?

This article will breakdown the most effective way for you to get “fight fit” and have a great time doing it!

The beauty of the not competing athlete is simplicity. Since we don’t have to prepare you for live action, there’s much less risk and subsequently, less strict guidelines to consider.

As with any type of training, your goals, expectations and needs are most important. So, what do YOU want?

If your biggest goal is to learn one skill, focus on that. If you want to learn a lot of skills, you can focus on one at a time and cycle every few weeks or just dive into several disciplines and once. That way is harder as you’ll have a ton of info thrown at you at the same time, but you figure out how to blend things on the run. If you just want to be challenged and get in great shape, the everything at once method is great, especially when you add in strength and conditioning work. Just make sure you get a ton of rest, eat well and a lot so you can recover and listen to you body.

No one likes injuries, especially when they cut into training time.

Next you have to think about what you want to do in a specific sense. Is it a singular style like karate, boxing or Muay Thai? Is it a dual art like grappling which combines wrestling with Brazilian Jiu Jitsu or Sambo? Or are you going for MMA which means you’ll have to be well-versed in a wide array of styles?

So let’s say for example you want to study MMA (so grappling and striking), but you’re not interested in fighting (yet, trust me, it’ll happen), so you have a lot of time to play with.

There’s a couple ways to go about it. A lot will hinge on you’re schedule and the availability of training classes at your gym, camp or with your coaches/partners.

Let’s also assume you have you have a ton of down time, great class availability and a full gym to play with (a dream come true, I know!). I’ll use the schedule of my camp, New York Jiu Jitsu, because they’re availability is awesome!

Monday-Friday, there’s an hour-long MMA class. Monday, Wednesday and Friday, there’s an hour-long Muay Thai Class just before it. Tues and Thurs, there’s a 90-minute long Brazilian Jiu Jitsu class just before MMA. So, one could do two classes a day for 2-2.5 hours of training in the middle of the day and train 5 days a weeks.

That’s a pretty good start.

Now, depending on your strength and overall fitness levels, you can adjust your S&C work accordingly. If you want to preserve strength and muscle mass more and get good conditioning, lift weights 2-3 times a week and do cardio 0-2. If you want to get great conditioning and/or get ripped and just not lose too much strength and muscle mass, lift weight 0-2 times/week and do cardio 2-3 times.

Your total workout time/day shouldn’t be more than 3.5 hours on any day. Do this schedule for 12 weeks and you’ll be pretty skilled and well-rounded, strong, athletic and in killer shape!

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